T Nation

Xpose's '09 Log: The Year of Power


#1

been on and off for several years, never been serious about lifting at all and took me alot of time to gain knowledge on lifting and nutrition and I feel like I finally have a grasp on what I need to do.

Currently been lifting serious for about 3 months, started with Starter strength to get a decent base strength back up and now working a modified workout as I am wanting to drop some pounds while trying to keep my lifts up.

Week 3 into my current program.

Monday's Workout:
Squat:
5x185
5x215
5x245
5x275
5x305

Bench:
5x94
5x109
5x125
5x140
4x155

Rows:
5x95
5x95
5x100
5x115
5x125

DB Bench:
8x50
8x50
8x50

Pec Machine:
8x120
8x115


#2

Tuesday, March 26th 2009

DB Farmers Walk- 4 sets 50 feet as fast as possible

Ab Work

Stretching


#3

Wednesday, May 27th 2009

Squat:
5x185
5x215
5x245
5x245

Press:
5x95
5x105
5x120
5x135

Deadlift
5x225
5x250
5x280
5x310

Lifts felt good, last rep on deads almost got me but I got it up.


#4

Changing things up, am now doing 5/3/1 so I get a little more rest and can do some conditioning to drop weight rather and increase my strength as well.

Sunday, March 31st

Day 1 5/3/1

Push press:

Warmup:
1x5 65
1x5 70
1x3 70

Working Sets:
1x5 95
1x5 110
1x8 120 (pr)

Accessory work:

Strict OH Press: 3x8 65

Wide Grip Pedley Barbell Rows: 3x8 95

Conditioning work:

Walk 1x400 meters

5 hill sprints

Walk 1x400 meters

Notes:

First conditioning in I dont know how many months...really felt good to be out in 90+ degree heat sweating my ass off again.

I was surprised I could even do 5 hill sprints...could have did more but Im trying to break in my conditioning slowly, just like 5/3/1 take it nice and slow, look at the big picture rather than short term.


#5

Wow thought I updated this since sunday...guess not so here goes.

Monday, June 1st 2009

Deadlifts

Warmup

Working Sets:

1x5 210
1x5 245
1x7 280 (pr)

Accessory Work:

Deadlifts: 3x8 135
Straight Bar Curls: 3x8 50
Hypers: 2x8

Conditioning: Sprints

6x10yds
4x20yds
2x40yda

Walk 800 Meters


#6

Wednesday, June 3rd 2009

Bench Press:

Warmup

Working Sets

1x5 100
1x5 120
1x7 135 (pr)

Accessory Work:

Bench Press: 3x8 95
DB Rows: 3x10 65's
DB Bench: 3x8 45's

Conditioning:
Power Walked 1 mile


#7

Thursday, June 4th 2009

Squats:

Warm up

5x135
5x155
3x155

Working Sets

5x210
5x245
8x275 (PR)

Accessory Work:

Squats: 3x8 135
Leg Curls: 3x10 110
Abs: 7x10 variety

Conditioning:

6x Hill Sprints
Walk 800 Meters

Quite pleased with how leg day went...roughly a week off from squats and I felt fresh throughout the whole workout.

Next 2 days off than I start week 2


#8

Sunday June 7th, 2009

Push Presses

Warmup:

1x5 45
1x5 75
1x3 75

Working Sets:

1x3 100
1x3 120
1x7 130 (pr)

Accessory Work:

Presses: 3x8 75
Bent over Rows: 3x8 115

Conditioning:

6x Hill Sprints
1 mile walk


#9

Monday June 8th, 2009

Deadlifts

Warmup:

1x5 135
1x5 155

Working Sets:

1x3 230
1x3 265
1x6 295 (pr)

Accessory Work:

Deadlifts: 3x8 175
DB Curls: 3x5 35's

Conditioning: Sprints

6x10yds
6x20yds
4x40yds


#10

Wednesday June 10th, 2009

Bench

Warmup

Working Sets:

1x3 110
1x3 125
1x6 140

Accessory Work:

Bench: 2x8 95
DB Incline: 3x8 35's
DB Rows: 3x10 70's

Conditioning:

Walk 1 mile


#11

Thursday June 11th, 2009

Squats:

Warmup

Working Sets:

1x3 225
1x3 260
1x6 290

Accessory Work:

Squats: 2x8 185
Leg Curls: 2x8 125
Leg press: 3x6 360

Conditioning:

8x Hill Sprints

1 mile walk